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Melon vs. Bitter gourd (Momordica charantia, bitter melon, balsam pear) — In-Depth Nutrition Comparison

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A recap on differences between Melon and Bitter gourd (Momordica charantia, bitter melon, balsam pear)

  • Melon has less Vitamin C, Vitamin B6, Folate, Vitamin B2, Manganese, Iron, Magnesium, Copper, Vitamin B1, and Phosphorus.
  • Bitter gourd (Momordica charantia, bitter melon, balsam pear) covers your daily Vitamin C needs 74% more than Melon.

Food varieties used in this article are Melons, casaba, raw and Balsam-pear (bitter gourd), leafy tips, raw.

Infographic

Melon vs Bitter gourd (Momordica charantia, bitter melon, balsam pear) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Melon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +672.7%
Contains more CalciumCalcium +663.6%
Contains more PotassiumPotassium +234.1%
Contains more IronIron +500%
Contains more CopperCopper +235%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +1880%
Contains more ManganeseManganese +1431.4%
Contains more SeleniumSelenium +125%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Melon
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 293% 104% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +303.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1106.7%
Contains more Vitamin B2Vitamin B2 +1067.7%
Contains more Vitamin B3Vitamin B3 +378.4%
Contains more Vitamin B6Vitamin B6 +392.6%
Contains more FolateFolate +1500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Contains more CarbsCarbs +100%
Contains more ProteinProtein +377.5%
Contains more FatsFats +590%
Contains more OtherOther +308.3%
~equal in Water ~89.25g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melon Bitter gourd (Momordica charantia, bitter melon, balsam pear) Opinion
Calories 28kcal 30kcal Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Protein 1.11g 5.3g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fats 0.1g 0.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin C 21.8mg 88mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Net carbs 5.68g 3.29g Melon
Carbs 6.58g 3.29g Melon
Magnesium 11mg 85mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Calcium 11mg 84mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Potassium 182mg 608mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Iron 0.34mg 2.04mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sugar 5.69g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Fiber 0.9g Melon
Copper 0.06mg 0.201mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Zinc 0.07mg 0.3mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Phosphorus 5mg 99mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Sodium 9mg 11mg Melon
Vitamin A 0IU 1734IU Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin A RAE 0µg 87µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin E 0.05mg Melon
Manganese 0.035mg 0.536mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Selenium 0.4µg 0.9µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B1 0.015mg 0.181mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B2 0.031mg 0.362mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B3 0.232mg 1.11mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin B5 0.084mg 0.063mg Melon
Vitamin B6 0.163mg 0.803mg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Vitamin K 2.5µg Melon
Folate 8µg 128µg Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Choline 7.6mg Melon
Saturated Fat 0.025g Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Monounsaturated Fat 0.002g Melon
Polyunsaturated fat 0.039g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Melon
64%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Minerals Daily Need Coverage Score
7%
Melon
41%
Bitter gourd (Momordica charantia, bitter melon, balsam pear)

Comparison summary

Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Sugar (difference - 5.69g)
Which food is lower in Saturated Fat?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is lower in glycemic index (difference - 62)
Which food is cheaper?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is cheaper (difference - $0.6)
Which food is richer in minerals?
Bitter gourd (Momordica charantia, bitter melon, balsam pear)
Bitter gourd (Momordica charantia, bitter melon, balsam pear) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Bitter gourd (Momordica charantia, bitter melon, balsam pear) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.